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Rosemary vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between rosemary and flax seeds

  • Rosemary has more vitamin A and vitamin C, while flax seeds have more vitamin B1, copper, phosphorus, magnesium, manganese, fiber, zinc, and vitamin B3.
  • Flax seeds cover your daily need for vitamin B1, 134% more than rosemary.

These are the specific foods used in this comparison Rosemary, fresh and Seeds, flaxseed.

Infographic

Rosemary vs Flax seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +24.3%
Contains more IronIron +16.1%
Contains less SodiumSodium -13.3%
Contains more MagnesiumMagnesium +330.8%
Contains more PotassiumPotassium +21.7%
Contains more CopperCopper +305.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +872.7%
Contains more ManganeseManganese +158.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +3533.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +25.3%
Contains more Vitamin B1Vitamin B1 +4466.7%
Contains more Vitamin B3Vitamin B3 +237.7%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +40.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Flax seeds DV% diff.
Polyunsaturated fat 0.901g 28.73g 186%
Vitamin B1 0.036mg 1.644mg 134%
Copper 0.301mg 1.22mg 102%
Phosphorus 66mg 642mg 82%
Magnesium 91mg 392mg 72%
Manganese 0.96mg 2.482mg 66%
Fats 5.86g 42.16g 56%
Fiber 14.1g 27.3g 53%
Selenium 25.4µg 46%
Zinc 0.93mg 4.34mg 31%
Protein 3.31g 18.29g 30%
Vitamin C 21.8mg 0.6mg 24%
Calories 131kcal 534kcal 20%
Monounsaturated fat 1.16g 7.527g 16%
Vitamin A 146µg 0µg 16%
Choline 78.7mg 14%
Vitamin B3 0.912mg 3.08mg 14%
Iron 6.65mg 5.73mg 12%
Vitamin B6 0.336mg 0.473mg 11%
Calcium 317mg 255mg 6%
Folate 109µg 87µg 6%
Potassium 668mg 813mg 4%
Vitamin B5 0.804mg 0.985mg 4%
Vitamin K 4.3µg 4%
Saturated fat 2.838g 3.663g 4%
Carbs 20.7g 28.88g 3%
Vitamin E 0.31mg 2%
Vitamin B2 0.152mg 0.161mg 1%
Net carbs 6.6g 1.58g N/A
Sugar 1.55g N/A
Sodium 26mg 30mg 0%
Tryptophan 0.051mg 0.297mg 0%
Threonine 0.136mg 0.766mg 0%
Isoleucine 0.136mg 0.896mg 0%
Leucine 0.249mg 1.235mg 0%
Lysine 0.143mg 0.862mg 0%
Methionine 0.047mg 0.37mg 0%
Phenylalanine 0.169mg 0.957mg 0%
Valine 0.165mg 1.072mg 0%
Histidine 0.066mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +873.7%
Contains more ProteinProtein +452.6%
Contains more FatsFats +619.5%
Contains more CarbsCarbs +39.5%
Contains more OtherOther +57.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Mono. FatMonounsaturated fat +548.9%
Contains more Poly. FatPolyunsaturated fat +3088.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.